Good posture is more than just standing tall—it’s about how your body functions. Over the years, my yoga practice has transformed not only the way I carry myself but also how my body operates, it’s integral to my wellness coaching journey. I’ve learned that posture isn’t just aesthetics; it impacts everything—your nervous system, digestion, respiration, and even your mental clarity.
When we spend hours hunched over our devices (hello, tech neck and rounded shoulders!), we compress our spine, tighten our muscles, and restrict our breathing. But here’s the good news: a few simple stretches, done daily, can undo those effects and improve your posture. Let me share my favorite five stretches that have helped me—and can help you too!
1. Cat-Cow Stretch
This classic yoga flow is amazing for spinal mobility. Start on your hands and knees, inhale as you arch your back (Cow), and exhale as you round your spine (Cat). Moving between these two poses warms up the spine, releases tension, and improves flexibility. After just a few rounds, you’ll feel your posture realign as your back opens up.
2. Neck Stretches
We often forget how much tension we carry in our necks. While sitting or standing, slowly tilt your head to one side, bringing your ear toward your shoulder, and hold for 15-20 seconds. Repeat on the other side. These stretches relieve tightness caused by staring at screens and help to lengthen the cervical spine, which is key for good posture.
3. Seated Twists
Twists are my go-to for releasing tension in the spine and improving digestion. Sit cross-legged (or on a chair), place one hand on your knee, and gently twist your torso to one side. Hold for a few breaths, then switch sides. Twists not only realign the spine but also give your internal organs a gentle massage, aiding digestion.
4. Bridge Pose
Lying on your back, bend your knees, and lift your hips toward the ceiling. This stretch strengthens your lower back and opens up the chest, counteracting rounded shoulders. Plus, it gives your spine a mini backbend, which feels amazing after sitting all day.
5. Cobra Pose
This gentle backbend is a lifesaver for tech neck. Lie on your stomach, place your hands under your shoulders, and lift your chest while keeping your elbows soft. Cobra stretches the spine, opens the chest, and improves lung function, helping you breathe deeply and fully.
Practicing these stretches daily has not only improved my posture but also my overall health. A good posture promotes proper nerve communication, optimal digestion, and better respiration. Consistency is key—stick with it, and you’ll feel your body transform, just as I have.
Try it out, and let me know how your body feels after a week of these stretches. Your spine will thank you! If you are suffering from neck neck, rounded shoulders or a stooped posture reach out to me for a free 9 week online yoga course!